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SkRaw85 Training Log

Nice work and first time I haven't heard any complaints about the lungs so things seem to be going good!
 
MrKleen73 said:
At least one that you damn sure don't care if it gets ripped off! I have had one ripped off of me while I had a guy in mount position with my legs hooked under him so they couldn't pull me off while I ground and pounded him. He sucker punched me after I was kind enough to catch him mid air and carry away from where he was about to stomp my buddy his friend was beating down. I told him that guy on the ground is my buddy, he started this alone and he is getting his ass whipped alone... you stay out of this like I am and let them handle it like men and we are cool. I put him down and walked away, he came up from behind 10 seconds later and sucker punched me from behind so I decked him, pinned him started pounding him. He grabbed my throat so I hooked my legs under him and started throwing downward elbows with the intention of breaking some ribs... I was lucky, and knew the cop working the place and he gave me a shirt and told me to go wipe the blood off my face and get out of there because if the other police showed up I was definitely going to jail and he couldn't help me. I broke 6 of his ribs, broke his orbital bone, and ruptured his ear drum. I didn't used to be a very nice person if you made me fight. I ran into him like 8 months later and he bought me a beer and apologized for sucker punching me, and told me what all I had broken. Had a permanent knot on his cheek bone from a calcium deposit that grew there. We actually became friends after that. Strange world ain't it? I have a lot of those stories from years of bouncing and just running the streets when I had some we will call them unresolved anger issues... That being said I am a completely different person now. Kids change a lot of things.
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Young Male mentality. I’ve gotten into my fair share of fights and troubles when I was in my 20’s, mostly alcohol involved, go figure. I am a very calm and rational person, it takes quite a bit to piss me off but when it’s on it’s no quit. Family life definitely puts everything in perspective and makes one reevaluate what is real and true in life. All in all, I wouldn’t trade the path I chose as it molded me into a better being. Plus, it’s good to be able to stir up a lil anger for a heavy 1rm when needed :)
Control is a crucial asset.
 
SkRaw85 said:
Young Male mentality. I’ve gotten into my fair share of fights and troubles when I was in my 20’s, mostly alcohol involved, go figure. I am a very calm and rational person, it takes quite a bit to piss me off but when it’s on it’s no quit. Family life definitely puts everything in perspective and makes one reevaluate what is real and true in life. All in all, I wouldn’t trade the path I chose as it molded me into a better being. Plus, it’s good to be able to stir up a lil anger for a heavy 1rm when needed :)
Control is a crucial asset.
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Facts!!!! Also good to know if I need to defend the family I got a pretty damn good chance of being successful. I also wouldn't change a thing, any one thing changed could result in me not being the man I am, or with my wife or having my children. Mistakes make or break you and mine have made me.
 
BOSSMAN said:
Here is my rant.
So I've known my father n law my whole life. My wife and I grew up 9 driveways apart. We were always friends but just hung out with different crowds. Her father had a good government job, but was a full blow 7 day a week alcoholic. Alchohol came first, divorced when my wife was 3. I'm talking spending holidays is the local bars and taking my wife with him as a young child.
We started young. I'm now 39 and have a 19 year old, my wife is 38. So at first everything was cool. We rented a house from him and starting raising our kids. I got some things in order and wanted to rent one of his bigger properties ( actually the house I live in now) . So we did. After 18 months he shows up and says you all have 30 days to get out. He wants to move back in. WTF?? So at this point i have a successful business and money isn't an issue. I'm 21 go buy a 300k home.
Well he doesnt move back in, he rents the house to a military family for top dollar. So I took that as a big fuk you to my family.

Now you have to realize he has been single almost 40 years with a drinking problem and with my wife being there for him, he pretty much sees my wife as his wife. He can commit murder and it would be okay through her eyes.

So then, he starts showing up at my house randomly. 3 bed room house with my family of 5 at that point. So he is just bumming at this point causing problems.

So I lost my business and my home. Wtf am I gonna do? I had enough cash stashed away to make some moves. I made a deal with the devil. I bought a con do in myrtle beach for him to get the fuk away and live in. Same time it's an investment. Then we move back into the bug house until I got thru my financial crisis and find a new job.

So that worked out good for the first 2 years, he stayed there and we maintained up here. I have since purchased the big house. Now is were the major issues occur.

He is back to popping up randomly, and when he does he still thinks the place is his. It's bad bad bad ****, he sits in a recliner all day drinking 12oz buds watching fox 5 news all day. Wont bathe, talks to everyone like dirt, control freak.

I have knocked him out ,twice in my front yard. So he knows at this point that the respect levels are at zero. My wife tries to give him a heads up when I'm gonna be home. It's pretty much if I'm home, he is secluded to the shanny outback until I go to sleep.

Hisnother daughter wont speak to him, my 3 kids can barely stand to be around him. His other 2 grandkids stay away. He has no one except my wife cause of his self inflicted problems. God bless her, because she is definitely daddy's lil girl. We have had all the real talks about the situation, she knows all his flaws but she also knows she is the only one he has. So in leave it alone as long as that fukker stays out of sight, it of mind for me. AND dont touch my ****!!!
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Damn man, that is shitty! Reading this reminds me a bit of my father. Non stop beer drinking, type A personality, godhead syndrome, condescending to every other person and never wrong. It showed me everything not to be for sure. I 100% hated him growing up. They bring it on themselves for sure in their world of constant denial and hypocrisy. I suppose it makes us stronger in the end.
 
SkRaw85 said:
Damn man, that is shitty! Reading this reminds me a bit of my father. Non stop beer drinking, type A personality, godhead syndrome, condescending to every other person and never wrong. It showed me everything not to be for sure. I 100% hated him growing up. They bring it on themselves for sure in their world of constant denial and hypocrisy. I suppose it makes us stronger in the end.
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It's scary for me, I get a sensation of rage that I cant describe to anyone. I either have to leave or just go upstairs until I cant hear his voice or see his face.
He is up now form SC, and was in my backyard last night as he is supposed too. And just seeing him out there brings on this surge in my body that I honestly only feel for him. Not good
 
Monday

RDL warms:
135x10
225x10
315x8

Con dead, stiff bar no knurling:
405x3
455x1 straps
497x1 straps, belt
517x1 straps, belt
537x1 straps, belt

Decline Russian collusion twists:
60
+25x30,30,20

Machine leg extend:
145x20,10,10

Seat calf raise, vary stance:
115x30
205x12,12,12

Lying hammy curl, single leg, constant tension:
90x8 per leg
70x10x2
 
Tuesday

Db tomahawks:
20x20x3 per arm

Cable pullovers:
80x10x2

Pipe bends and lat activations

Bench vs 90 lbs of chains, all paused, so raw it’s organic, no spot/liftoff:
45x10
135x5
225x3
275x1
297x1
317x1
337x1 PR I think. Gotta double check my book

45° chest support row, 1 sec hold/squeeze at top:
135x10
180x10x3

Cable tri push downs:
100x10
135x10
150x10x2
135x10

DB alt hammer curls:
45’sX20
40’sX20
35’sX12
30’sX16

Db 45° incline flys:
40’sX10 palms in
35’sX10 palms up
30’sx10 palms in

Seated rear delt Db fly:
20’sX10
17.5’sX10x2
 
Congrats on the possible PR!!! Nice to have something like that shortly after being sick to make you feel better about your strength situation eh! :)
 
SkRaw85 said:
Truth. I believe this is how my body forces me to stop
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CWS talks about it in his & Israetal’s book. When its time for a deload you are more apt to pick up little nuissance bugs. Obviously the time of year plays into that way more but couldve been that little thing that tilted the scale just enough.
 
jswain34 said:
CWS talks about it in his & Israetal’s book. When its time for a deload you are more apt to pick up little nuissance bugs. Obviously the time of year plays into that way more but couldve been that little thing that tilted the scale just enough.
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I was a prime candidate for the superbug lol. Glad that ish is over. Depressing not training.
 
SkRaw85 said:
Tell me how!!!!!
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Start using reverse band benching in the power rack and don't count the assistance from the bands...
 
Thursday

Speed box squats to parallel box vs purple light bands, straight bar, 30 sec rest:
45x5
225x2
275x2x10

Conventional 2” deficit speed deads vs red minis, 60 sec rest:
225x2
315x2x10

Seated banded hammy curls (red mini):
50x2 sets

Straight bar GM’s:
135x10x2

Seat calf raise:
115x25x3

Chest support row:
135x15x2
 
SkRaw85 said:
Invalid Link Removed
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Great movie, and man he sure did get skinny for this role. Not that he was big but damn... also what a weird body he had...
 
MrKleen73 said:
Great movie, and man he sure did get skinny for this role. Not that he was big but damn... also what a weird body he had...
Click to expand...

I wonder how long it would take us to get that little, with no training and basically not eating. I wonder if it could even be done at this point.
 
Friday

Monster pull aparts:
10x2

Monster face pulls:
10x2

Speed bench vs monster minis doubled, 30 sec rest, vary grip every set:
45x10
135x3x9

Flat bench:
225x12x2
135x20

BB JM press:
135x10
95x10x2

Snatch grip 30° seal rows:
135x10x4

Flat Db flys:
40’sX10
35’sX10

One of DB flat press:
70x10 per arm
60xx10x2

DB hammer curls:
40’sX10x3
 
MrKleen73 said:
Great movie, and man he sure did get skinny for this role. Not that he was big but damn... also what a weird body he had...
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Weird is right. Same with Christian bale when he did The Machinist. I think even clothes from the women’s junior petite section would be baggy on that frame.
 
Monday
In and out max effort

Warms and stretches

Narrow stance parallel box squats, straight bar:
45x5
135x5
225x3
315x1
365x1
385x1
407x1
427x1 belt
447x1 belt
457x1 belt
467x1 belt
477x1 belt *PR*

RDL:
225x10 doh
315x10 hook
365x5x2 straps
 
Diggin those smaller jumps my guy. Not only is it easier to make a good selection for your next attempt, but it also gets you more skill practice at higher percentages that way too.
 
Diggin those smaller jumps my guy. Not only is it easier to make a good selection for your next attempt, but it also gets you more skill practice at higher percentages that way too.
 
jswain34 said:
Diggin those smaller jumps my guy. Not only is it easier to make a good selection for your next attempt, but it also gets you more skill practice at higher percentages that way too.
Click to expand...

Agreed! A little extra working volume and proceeding safer. I’m taking a little more time between sets as well and that’s just fine.
 
Tuesday
Max upper

45° supported row, slow w/ pause:
90x10
135x10

Cable rope face pulls:
100x15

Db tomahawks:
20x20 per arm

Decline bench vs 90 lbs of chains, paused:
45x5
135x5
225x3
315x1
335x1
345x1
355x1 PR

Seated dB OHP:
80’sX8
90’sX8
80’sX8
70’sX8

DB decline extensions:
25’sX8
35’sX8
40’sX8
50’sX8

Flat chest supported BB row:
135x10
155x10x3

Face pulls:
100x10
120x10x3

Db alt hammer curls:
40’sX20
35’sX20x2
30’sX20
 
W13D3 modified
DE lower

Speed squats to low box vs purple light bands choked, power bar, 60 sec rest max:
45x5
135x5
225x5x5

Speed 2”deficit deads vs minis quad’d, 60 sec max rest, doh:
225x3x8

Purple banded hammy curls:
12x4 sets

Hanging leg raise:
25,15,15

45° back raise:
15
+25x10x3
 
Hyde said:
I wonder how long it would take us to get that little, with no training and basically not eating. I wonder if it could even be done at this point.
Click to expand...
Man, It could happen but the misery of it. Beyond malnutrition...
SkRaw85 said:
Weird is right. Same with Christian bale when he did The Machinist. I think even clothes from the women’s junior petite section would be baggy on that frame.
Click to expand...
Yeah, I think Christian Bale's shape in the machinist was still better than Pheonix's though. His looked weird probably his larger rib cage or something.
SkRaw85 said:
Challenge accepted!
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It's gonna take longer after this run!!!
SkRaw85 said:
Agreed! A little extra working volume and proceeding safer. I’m taking a little more time between sets as well and that’s just fine.
Click to expand...
Yep!
 
W14D4
DE upper

CG lat pull downs:
165x20

Monster face pulls:
20

Speed bench vs monster minis doubled and +90 lbs chain, vary grip each set, 30 sec rest:
45x5 bands only
135x3 bands only
135x3x9 Bands and chains

Flat bench DB press:
80’sX8
90’sX8
100’sX8
110’sX8

45° incline Tate press:
35’sX8
45’sX8
55’sX8
60’sX8

Pull-ups, vary grip:
8,8,4,7

45° chest supported row, vary grip:
135x10
145x10
155x8 ultra wide
165x8
 
W15D1 modified
ME lower

RDL:
135x10
225x5
315x5

3” block pulls vs red minis(adds 50 lbs at top of movement), stiff bar with zero knurling:
315x1
405x1
455x1 straps
475x1 straps
497x1 straps/belt
517x1 straps/belt
527x1 straps/belt
537x1 straps/belt
547x1 straps/belt (597 at top)
*PR for 3” banded setup*

Body weight reverse hypers on GHR, glutei emphasis:
20x3

Seated banded hammy curls:
50x2 sets

Cable Pallof press:
70x20 per side, mid height cable
70x20 per side, low cable
 
W15D2 mod
ME upper

Banded pressdowns, pull aparts, face pulls, pipe bends and lat activation

Floor press, paused:
135x3
225x3
315x1
365x1
385x1
407x1 wraps
417x1 wraps
407x1 wraps

decline skull crushers:
115x12 NG football bar
100x12 ez bar
110x12 DB’s (55’s)

Db kroc row:
90x12x2 sets per side

DB hex press, total weight is listed:
180x10x3

Db flys flat:
35’sX10x3

Db lat raise:
20’sX10x2 palms down
20x10x2 palms forward

Db hammer curls:
40’sX10
45’sX10x2
 
Bench just wasn’t there today. I’m feeling the wear and tear from using a straight bar maximally week in and week out. I’m going to be more vigilant and creative in variations. Next week will go for hex press 3rm or 1rm with db’s or mini football bar. Damn I miss my gym. Just a few more weeks....
 
Mini football bar, incline mini football, mini football floorpress. Boom, 3 more straight weight variations you can use.

I would not max Dbs on any movement. The independent movement means one of your sides is going to fail from a stability discrepancy before the other, and that side is going to be at least higher risk of injury than if you used a connected piece of equipment that will make missing due to weight more likely as well as have more transfer to a barbell later. Just my thoughts, good luck whatever you try!
 
I second the concerns @Hyde expressed.
 
Hyde said:
Mini football bar, incline mini football, mini football floorpress. Boom, 3 more straight weight variations you can use.

I would not max Dbs on any movement. The independent movement means one of your sides is going to fail from a stability discrepancy before the other, and that side is going to be at least higher risk of injury than if you used a connected piece of equipment that will make missing due to weight more likely as well as have more transfer to a barbell later. Just my thoughts, good luck whatever you try!
Click to expand...

MrKleen73 said:
I second the concerns @Hyde expressed.
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Appreciate the input gents! I should clarify, it’s a shorty close hammer grip curl bar, that I will haphazardly use a football bar lol. That Db weight discrepancy makes sense, I’m thinking I’ll go for 3rm vs 1rm when using dbs.
 
SkRaw85 said:
Appreciate the input gents! I should clarify, it’s a shorty close hammer grip curl bar, that I will haphazardly use a football bar lol. That Db weight discrepancy makes sense, I’m thinking I’ll go for 3rm vs 1rm when using dbs.
Click to expand...
Just remember to dump it instead of fight for the rep if you get to that point... You want clean reps only with DB's or bad things can happen.
 
W15D3
DE lower

Parallel box squats vs purple light bands, straight bar, 60 sec rest max:
45x5
135x5
225x5
245x5x5

Conventional speed deads vs red minis quad’d, 60 sec max rest, doh:
225x3x6

45° back raise:
+25x10x2

Side bends:
45x15 per side x 2 sets

Debilitating back pumps put an end to this workout way too early. Going to buy more taurine and eat some nanas and roll around on accumobility balls.
 
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